2020-10-28 Fitness OptionWorkout:21-15-9DB snatch



Fitness Option
Workout:
21-15-9
DB snatch
Lateral Burpee Over DB

Straight into

AMRAP in 8mins
12/8 Cal Bike
10 DB Single Arm OH Squat (Scale to goblet squat)
8 Burpees


Fitness Option
Overhead Squat
5-5-5


PART C
PART C
For Time
5-4-3-2-1
Snatch

(65%,75%,80%,85%,90%)

*Percentage based on your heaviest current Snatch PR (I.E Power OR Squat)*
-10minute cut off


PART B
EMOM for 10mins
1 Power Snatch
+
1 Squat Snatch


PART A
Overhead Squat
3-3-3
*3 Second Tempo down + 2 second Pause +1 Second Up *
-not aiming to max out, working on good position.


Skill Piece
5 x 3 Hip/Knee To Bar Drill
https://www.youtube.com/watch?v=UzIAr_iDi0


Accessories
Banded Hamstring Curls
15-15-15-15


8 rounds For Max Cals
30 seconds ON
15 seconds OFF
-Your choice of machine.
*can go super hard, or treat as a recovery workout*

Google CrossFit News

  • Online programming with the best community?

    Read more...
  • MyOpenLeaderboard.com is LIVE for the 2021 Open!

    Read more...
  • Today is my 2 year CrossFit anniversary! Can’t train at the box due to lockdown, but I did test out my max push ups and got 13 (if you can count the last few) I couldn’t do any when I started, here’s my first ever push up for comparison (I got July 2019)

    Today is my 2 year CrossFit anniversary! Can’t train at the box due to lockdown, but I did test out my max push ups and got 13 (if you can count the last few) I couldn’t do any when I started, here’s my first ever push up for comparison (I got July 2019)

    Read more...
  • NoBull with their new Crossfit Games tshirt. 40euro for this? At least Reebok put in some effort to their games line

    NoBull with their new Crossfit Games tshirt. 40euro for this? At least Reebok put in some effort to their games line

    Read more...
  • CrossFit condemns Rep. Marjorie Taylor Greene for 'loathsome and dangerous lies' - Insider

    Read more...
  • NOBULL, CrossFit Ink Three-Year Games Title Sponsor, Apparel, Footwear Deal - Morning Chalk Up

    Read more...
  • Nobull becomes new CrossFit Games title sponsor after Reebok ends ties - The Drum

    Read more...
  • CrossFit Is Finally Fed Up With Marjorie Taylor Greene - BuzzFeed News

    Read more...
  • Join us on the r/crossfit Discord Server!

    Join us on the r/crossfit Discord Server!

    Read more...